Shawn Lukacsy

Friday, September 28, 2018

MAIN/COMP WOD AMRAP 20 mins 5 Hang Snatch 95/65 10 Toes to bar 20 Double unders

Thursday, September 27, 2018

MAIN WOD For time: 10 Cleans 115/85 1 HSPU 15 Wall Balls 2 HSPU 7 Front Rack Front Lunges 3 HSPU 10 Pull ups 4 HSPU 15 Burpees over bar 5 HSPU 20 Inside/Sumo Deadlifts 6 HSPU   COMP WOD… Read more »

Wednesday, September 26, 2018

SURPRISE WEDNESDAY   GYMNASTICS A) Skill Strict Hanging Knees to elbows 1-3 X 6 B) Skill Strength Beat Swing + Toes To Bar 3+5-7 X 4 C) Strength C1) Bar/Ring Dips 10 X 5 C2) DB Front Raises 10 X… Read more »

Tuesday, September 25, 2018

MAIN WOD 5 min AMRAP 5 Front Squats 155/105 5 Burpee over bar For time, 1 Round for every Rep Under 60 reps in previous AMRAP 10 Wall Ball 7 Burpee over bar 2 HSPU   COMP WOD 5 min… Read more »

Monday, September 24, 2018

MAIN WOD EMOM M1 12 Alt 2xDB Overhead Front Lunge 35/20 M2 2,4,6… Overhead Squat 95/65 Then, Immediately: EMOM [up to 10 mins] 10/8 Cal Bike Biking or rowing minutes will go to 10 minutes or until the last person… Read more »

Sunday, September 23, 2018

GYMNASTICS A) Skill Beat Swings + Pull Ups 5+2 X 6 B) Skill Strength Strict weighted Pull Ups (find working weight) 3 X 4 C) Strength C1) DB Step Ups 10 X 5 C2) Straight Bar Bicep Curl 10 X… Read more »

Saturday, September 22, 2018

GYMNASTICS “Rope Climb” A) Rope Pull Ups 3-5 X 6 B) Legless or Froggie RC (1/2 Rope) 1 X 10 C) Foot Lock RC Squats 10 X 3 D) Rope Climbs 1 X 6 MAIN WOD “NATE Jr” AMRAP in… Read more »

Friday, September 21, 2018

MAIN WOD In partners for time: 21,15,9,3 Hang Snatch 105/75 21,15,9,3 Overhead Front Lunge /leg then, immediately; 1000m Ski Erg [first come first serve] or 2000m Air Bike [first come first serve] If at anytime during the work out the… Read more »

Thursday, September 20, 2018

MAIN WOD EMOM M1 10 2xDB Thruster 35/20 M2 2,4,6.. Power Clean 115/85   COMP WOD EMOM M1 10 2xDB Thruster 50/35 M2 2,4,6.. Power Clean 155/105

Wednesday, September 19, 2018

SURPRISE WEDNESDAY   GYMNASTICS A) Skill Wall Walk + Wall facing HSPU 1+3 X 6 B) Skill Strength HSPU (Kipping) 5-10 X 5 C) Strength C1) DB Side Raises 10 X 5 C2) Band or DB Tricep Extension 10 X… Read more »